Off Season Weights Program – this will be individualised to meet the specific needs

[ashley]

Off Season Plan – this will be individualised to meet the specific needs of each player but as a generic outline I hope this provides an insight in the available options and my general philosophy of strength/power development, cheers, ashley

Off Season Weights Program

Forwards

1 x Beastly Circuit or Lower Body Strength

2 x Upper Body Size/Strength/Endurance

1 x Full Body Power

Backs

1 x Lower Body Strength or Full Body Power

2 x Upper Body Size/Strength/Endurance

1 x Full Body Power

Lower Body Strength

1 x Olympic movement

1 x Squat

1 x Single Leg exercise

1 x Hamstring/Lower Back

Week 1 – 6,5,4,4

Week 2 – 5,4,3,3

Week 3 – 4,3,2,2

Full Body Power

Choose two (2) exercises from each category:

Wk 1 – 3 sets x 5 reps @ 60%/Contrasts 3 sets x 10 reps

Wk 2 – 4 sets x 4 reps @ 70%/Contrasts 4 sets x 8 reps

Wk 3 – 5 sets x 3 reps @ 80%/Contrasts 5 sets x 6 reps

(1a) Power Snatch or Power Clean or Clean Pulls or One Arm DB Snatch

(1b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump outs

(2a)Quarter Explosive Squat or Band Box Squat or Jump Squat

(2b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs

(3a) Push Press or Band Bench or Split Jerk or One Arm Barbell Throws one end in a corner or Push Press

(3b) Clap Push ups or Plyo Rebounds or MB Cross-Over Push ups

Upper Body Strength/Size/Endurance Program

Warm up Circuit then;

Core Training:

After each workout out, select from the following options and do a core circuit, for 10 minutes total time: Suit case Dead Lifts, Rollouts, Swiss Ball Leg Raises, Turkish Get Ups, Full Body Twist, Bicycle, Sprinter’s Sit Up, Boxer’s Sit Up, Rainbows, Swiss Ball Sit Up & Throw Med Ball, Russian Twist on Back Extension, Cable Wood Chops

Beastly Metabolic Circuit

6 sets x 6 reps – do not put the bar down until you finish all 36 reps

Option 1: Power Clean from floor/ /Front Squat/Push Press/ Power Clean from Hang /Bent Over Row / Romanian Dead Lift/Skip or Row 3 minutes

Option 2: Power Snatch from floor/Overhead Squat/Push Jerk Behind Head/Combo Good Morning/Jump Squat/Power Clean from Hang/ Skip or Row 3 minutes

Option 3: Deadlift/Romanian deadlift/Bent over row/Power clean/Front squat/Push press/Back squat/Good morning/ Skip or Row 3 minutes

Option 4: Snatch grip deadlift/Snatch pull/Upright row/Power snatch/Reverse lunge/Push jerk/Jump squat/ Skip or Row 3 minutes

[super78]

Ashley

I’ve tried to find out what a Beastly Circuit is without success – could you explain what it is?

Many thanks

Iestyn

[ashley]

Hi there, here are some examples I have been using, they origianlly come
form Alwyn Cosgrove, and are called beastly due to the configuration of
the Three 6’s, the number of the beast, from the book of the Apocalypse,
I think, 666, so 6 exercises, performed for 6 sets of 6 reps on each,
cheers, ashley

Beastly Metabolic Circuits

6 sets x 6 reps – do not put the bar down until you finish all 36 reps

Option 1: Power Clean from floor/ /Front Squat/Push Press/ Power Clean
from Hang /Bent Over Row / Romanian Dead Lift/Skip or Row 3 minutes

Option 2: Power Snatch from floor/Overhead Squat/Push Jerk Behind
Head/Combo Good Morning/Jump Squat/Power Clean from Hang/ Skip or Row 3
minutes

Option 3: Deadlift/Romanian deadlift/Bent over row/Power clean/Front
squat/Push press/Back squat/Good morning/ Skip or Row 3 minutes

Option 4: Snatch grip deadlift/Snatch pull/Upright row/Power
snatch/Reverse lunge/Push jerk/Jump squat/ Skip or Row 3 minutes

[super78]

Ash

Brilliant thanks for that!

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